eating plan doesn't mean dont aftaid, that you have to sacrifice your favorite
All needed is a little
trick; that is all.
Try some of these tips
when preparing your favorite dishes to make them lower in fat and more healthful
to you and your family.
Avoid seasoning or use
To sauté vegetables with less fat, use just
"half of the quantity" of your regular use.
Use lower than normal heat and cover the pan with a lid; the
moisture from the vegetables will help to cook the curry and prevent them from
You can add salt in the veg. so that it will not
stick in the pan. If you want, you can add some water to keep the veggies from
drying out without slowing down the cooking process.
Always remember that, as you take a low-calorie dish, you are
literally helping yourself by choosing a healthier way of life.
Cut down the oil, ghee which you use for cooking and try to
do all your frying in non-stick cookware.
Avoid using direct
ghee when you eat rice. or reduce it into half.
Try to use the minimum of butter on your toasts or skip the
Use skim milk in your tea or coffee
instead of whole milk. You will not even notice the difference in taste.
Replace heavy cream with evaporated skim milk or lowfat
In place of sour cream, try to use non-fat sour
cream, yogurt or pureed lowfat cottage
Use whole grain for part of your ingredients
instead of highly refined products such as whole wheat flour, whole cornmeal,
Experiment with a variety of spices and herbs in
your dishes to make them interesting.
Decrease sodium by using
low sodium or unsalted ingredients.
Refrigerate all stocks,
stews, and soups and remove the congealed fat before
Avoid snacks between meals. If you get
hungry, eat fruits, such as papaya or water-melon or baby carrots or
you can even take 'air popped'
Once in a week, de-toxify your body by
eating only fruits and skim milk on that day.
Low fat paneer can be made at home from skimmed milk.
Avoid finishing off the baby food left over after feeding your
baby, as this is high in calorie.
Avoid eating left
overs. That is just eat the correct quantity; dont over eat to avoid left overs.
ok? Eat slowly and stop eating when you feel full.
Drink 8-10 glasses of water per day. That too try to drink hot
or warm water, before and after food.
Avoid chill water
after your food. Try to take 2 type of fruits and 2 - 3 types of
veg. each day. You can take raw or cooked
For gravies or soups, first boil and
make puree out of onions and use a non-sticking pan. This way you can cut down
the amount of oil required for cooking.
Transfer all fried food on a tissue paper to get rid of excess
Use non-stick pans and cooking spray to reduce
the need for oil and butter.
Try to cook in a
microwave as far as possible. Microwaving meals requires little or no fat to
Steam your vegetables in a basket over boiling
water or in a food steamer. Whenever possible use
When you make dosa,
use non stick to avoid over oil.
Or you can spread oil with a cloth or
tissue before making dosa and close the dosa with a lid. so that, no need to
pour oil on the other side of the dosa and also can save gas energy by cooking
one side of the dosa. you can serve immediately. It will be very tastey even
without oil. Try once.
Same for chappati.
reduce oil and make 'pulkas' and serve immedietely with good gravey sidedish. so
you wont feel hard to eat.